Easing Back into Exercise After a C-Section

We know that recovering from a c-section can be a journey, mama. Your body has been through a lot, and it’s important to give yourself time and space to heal. But that doesn’t mean you have to put your fitness goals on hold completely! With the right approach and support, you can gently ease back into exercise after c-section and rediscover your strength.

Understanding Your C-Section Recovery

After a c-section, it’s normal to feel a mix of emotions – excitement, exhaustion, and maybe even a little bit overwhelmed. Your body is recovering from major surgery, and you might be experiencing pain, discomfort, and fatigue. It’s so important to listen to your body and honour your healing journey.

Gentle Movement in the Early Days

In the early days and weeks after your c-section, gentle movement can be incredibly beneficial. Think of it as a way to nurture your body and mind. Here are a few things you can try:

• Walking: Start with short walks around your home or neighbourhood, gradually increasing the distance as you feel stronger. Fresh air and gentle movement can work wonders for your mood and energy levels.
• Deep breathing: Take some time each day to focus on your breath. Deep breathing can help calm your nervous system, reduce pain, and promote relaxation.
• Pelvic floor exercises: These gentle contractions can help strengthen your pelvic floor muscles and support your recovery.

Finding Your Fitness Flow After a C-Section

Generally, it’s recommended to wait at least six weeks before returning to structured exercise after a C-section. However, every mama’s recovery is unique, so consulting a doctor or women’s health physiotherapist is essential.

When you do get the green light to exercise after c-section, start slowly and gradually increase the intensity. Here are some things to focus on:

• Core connection: Rebuilding core strength is key, but it’s important to start gently. Try:
  • Diaphragmatic breathing – This helps reconnect your deep core and pelvic floor by focusing on slow, controlled breaths. 
  • Pelvic tilts – A simple yet effective movement to activate your core without excessive strain.
• Gentle stretching: Stretching can help release tension and improve mobility, especially in areas that may feel tight postpartum. Two great options:
  • Cat-Cow Stretch – A gentle way to improve spine flexibility and relieve lower back tension. 
  • Chest Opener Stretch – Helps counteract the forward posture many new mums adopt while feeding and holding their baby.
• Low-impact activities: Instead of jumping straight into high-intensity workouts, ease back into movement with:
  • Walking – A fantastic way to build endurance, improve circulation, and get some fresh air. 
  • Postnatal yoga or Physio led Pilates – Designed to help you regain strength, flexibility, and balance without putting excessive stress on your body.

Listen to Your Body, Mama

As you ease back into exercise after c-section, remember that your body is still healing. Be patient with yourself, celebrate your progress, and don’t hesitate to ask for help when you need it.

Here are a few things to keep in mind:

• Pain is your guide: If you experience any pain or discomfort, stop and rest.
• Avoid heavy lifting: For the first few weeks, stick to lifting only your baby.
• Stay hydrated: Drink plenty of water to support your body’s natural healing process.
• Make the Most of Rest: Sleep might feel impossible with a newborn, but even short naps or moments of relaxation can support your recovery. Prioritising rest when you can, whether it’s lying down while your baby naps or asking for help will help your body heal and give you more energy for the day ahead.
• Connect with a MumSafe trainer: We can help you create a safe and effective exercise program tailored to your individual needs and recovery journey.

You are amazing, mama! You’ve grown a human and brought them into the world. That’s incredible! As you navigate postpartum and find your way back to fitness, remember to be kind to yourself, celebrate your wins, and embrace your strength. We’re here to support you every step of the way.

Recovering from surgery takes time, but with patience and the right support, you can confidently return to exercise after a C-section and feel strong again.

MumSafe trainers understand the unique needs of women during the postpartum period and can help you develop a safe and effective exercise program that supports your physical and emotional well-being.

Want to find a qualified exercise professional to guide you through c-section recovery and beyond?

Click here and search for a trainer close to you or online.

If you’re a trainer looking to join our team this year, check this link here and express your interest in becoming the go-to pre and postnatal specialist in your local area.